Few nutrients are as vital as protein.
If you don’t get enough through your diet, your health and body composition suffer.
However, there are vastly different opinions on how much protein people need, and most official nutrition organizations recommend a relatively modest protein intake.
PROTEIN– is the building block for muscle recovery.
To effectively build muscles, you must consume enough protein.
Aim for 1-gram of protein per 1-pound of body weight.
There is not necessarily a “best time” for protein consumption.
But instead, you should be consuming it throughout the day to hit your daily protein goal.
The right amount of protein for any individual depends on many factors, including their activity level, age, muscle mass, physique goals, and current state of health.
Numerous studies have tried to determine the optimal amount of protein for muscle gain, but many have reached different conclusions.
Some studies show that more than 0.8 grams per pound (1.8 grams per kg) have no benefit, while others indicate that intakes slightly higher than 1 gram of protein per pound (2.2 grams per kg) are best.
Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 gram per pound (1.6–2.2 grams per kg) of body weight seems reasonable.
If you’re carrying a lot of body fat, using your lean mass or your goal weight instead of your total body weight is a good idea, as it’s mostly your lean mass that determines the amount of protein you need.
New week, new nutrition focus!
We are sharing some of the healthy protein-rich recipes to keep you motivated!
2 Minutes Omelet in a Cup
- 2 to 3 eggs
- 1 tbsp of meat, diced (I used bacon bits in today’s omelet)
- 1 tbsp of salsa
- 1 tbsp shredded cheese
- 1 handful spinach
- olive oil or cooking spray
- salt and pepper
- Coat your cup with olive oil or cooking spray.
- Add eggs to a cup and whisk together with a fork.
- Add diced meat, salsa, cheese, spinach, salt, and pepper.
- Whisk till all ingredients are thoroughly mixed together.
- Microwave on high for one minute.
- Stir and break up any large chunks of egg.
- Cook for another 45 to 60 seconds or until eggs is set.
- Top with a bit more cheese, salt, and pepper
Meatless Protein Choices
Need protein options but want some vegetarian-friendly choices?
Hitting your protein numbers is a lot easier than we think.
Keep it simple and clean but remember that most meatless protein options also include carbs and/or fat, so eat accordingly and be mindful of the portion sizes you’re consuming so you don’t overeat in one macro category.
Our bodies can typically only consume and digest about 20-30g of protein per 2 hours, so an overconsumption of protein in a single setting can lead to increased fat storage.
Food is fuel so give your body what it needs to perform at its best!
Check out our Green Protein Smoothie this week!
Green Protein Smoothie
- 1-2 cups spinach
- 1 cup unsweetened vanilla almond milk
- 1 green apple
- 1 frozen banana
- 1 tsp chia seeds
- 1 tsp coconut oil
- 1 scoop of vanilla protein powder
Place all ingredients in your high-speed blender and blend until smooth!
Best recipe yet!
Homemade No-Bake Protein Bars.
And they are flipping delicious!
- ½ cup milk (you can use whole)
- 1 cup natural chunky peanut butter
- 3TB honey
- 1¼ cup vanilla (or chocolate) whey protein powder
- 2 cups old-fashioned rolled oats (uncooked)
- (Optional: Melted dark chocolate for drizzling)
- In a medium heavy pot, combine milk, peanut butter, and desired amount of honey over low heat.
- Stir just until all ingredients are well combined and warmed through.
- Add protein powder and oats.
- Stir to mix well. (If the mixture is too thick to stir, add more milk.)
- Lightly grease an 8×8 pan.
- Press mixture evenly into the pan, using enough pressure to compress the mixture into desired bar thickness.
- Allow bars to cool completely.
- Cut into squares.
- If desired, drizzle with melted chocolate and let cool.
- Wrap in an airtight container and store at moderate room temp for up to a week.
Ideally, if you want to burn fat or build some muscle, you should be aiming for 0.8g-1g of protein per LB of body weight.
For the newcomers, that can seem like a lot, but space out across your daily meals and snacks it’s pretty easily achieved.
If this is something you struggle with – here are some examples of quick and super easy protein options you can use to increase your intake.
They will help you with your muscle-building goals, but they will help keep you feeling fuller for longer, which is a massive help if you’re trying to lose weight.
Got a favorite go-to high-protein snack you love?
Let us know below in the comments.
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